Everyone has heard the old saying “You are what you eat” but how much of that is true for competing? Do you have to watch what you eat on game day only? Is the meal the night before really going to impact your performance the next day? How many fluids should you drink? You are just going to burn all of those calories anyway right? WRONG!!

Much of how you perform while competing in practices and especially games is a science and while we are not experts in the manner, we would certainly like to help set you up for success.  For example, did you know that not only should you have a Pre-Event Meal but a Recovery Nutrition Plan as well?  Calculating not only what you eat and how much you hydrate before the event matters but making sure you properly replenish your nutrition after the event is even more critical. 

Here is an easy-to-read “Guide to Nutrition” by Nutrition By Mandy that we found gives really good examples of what to eat and drink prior to training and matches. Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She teaches athletes the importance of nutrition combined with a proper training program to improve performance, prevent injury, and promote overall health and wellness.

In this article she covers how taking the time to put together a proper Pre-Game and Post-Game nutrition plan will help improve your overall performance and long time health. It’s important to think long-term vs short-term when it comes to playing not only competitive sports but high-intensity sports like soccer. You need to nurture your muscles, ligaments, mind, and body. With a proper nutrition plan you can maintain your focus, health, and even help prevent injuries.

Take care of your body and your body will take care of you. Just like practicing the sport you love with training and exercise, following a proper nutrition plan will help you outperform your opponent.

Those of us that were born and raised or simply lived in Florida long enough understand our dreaded heat. Our states motto of The Sunshine State is an understatement when it comes to competing in the SUN.

For those of you that are new to our wonderful State of Florida Welcome!!! For those of you that never competed in the heat and need some tips on how to combat the sun here are some tips we have learned along the way.

• Hydrate the night before and stay away from soda. Water and electrolytes are your best friend.
• Umbrellas or tents are your best friends on the sidelines and for the team.
• Portable fans. You can find some that hang on your neck but also there are some that can hang on the back of the tent for the players on the sidelines.
• Cooler full of towels/wash rags in ice. This is a great way to cool off the players on the sidelines. They can drape the rag on the top of their head or back of their neck.
• Cooler with hydrating fruit like Oranges, Watermelon, Cantaloupe, Cucumber or grapes.
• Wear a sunproof/UV protective long sleeve shirt.
• Apply sunscreen 30 minutes before venturing outside to allow the sunscreen to bind to your skin before sweating. Don’t forget your ears and parts in your hair!
• Wear a lightweight, UPF (Ultraviolet Protection Factor) 50 brimmed hat that offers excellent sun protection for the face, ears and neck.  UPF 50 fabric blocks 98 percent of the sun’s rays.

These are just a few of our top key ways to adjust to competing in Florida. The sun can be brutal but we love living our Florida Soccer Life which provides amazing conditions to play all year long!